The body fat, fat cell, abs, and Blue Oyster Bar thread.....

[dan991]

Another good work out for back... using the same Freemotion machine.... set the two arms to the very top- then back the arms down 2 clicks so they are out at a V. Grab the handles (right handle in left arm, left handle in right arm). Step back 3 feet. With arms straight- do a reversed fly (think dumbbell fly but with arms straight). Again- start at 30 pounds and +/- whatever you can do, 2 sets, 16 reps. Do that immediately after your first set of the bent over row. No rest.

So..

Bent Over Row: 2 x 16
Reverse Fly: 2 x 16
Pull Up's: 2 x failure

no rest in between sets. Go bent over row, reverse fly, and pull up, then start over x 2. Only rest should be the time it takes you to adjust the Freemotion machine and walk to the pull up.

My sets:

2 x 30 (90 lbs) on Freemotion, 2 x 110 on pull ups or 1 x 110 and second set to failure.

Do that for a month and leave the lat pull down machine alone.

[dan991]

Try this for lats and triceps (you'll nail both at once). Find this machine: http://www.freemotionfitness.com/web...2_10009_136779

Set the arms to their lowest point or one setting up from lowest point. Set weight to 30 lbs (+/- weight depending on how hard this is for you to do). Bend over knees slightly bent, grab both the handles, one in each hand, and step back about 3 feet. Keep your arms completely straight but don't lock out elbows. Now... start rowing with both arms. You should look like a down hill skier and should be doing the same thing a skier would be doing when he's using poles to gain speed. Your hands should stop about 1 inch past your hips.

You should like this with arms straight, using your lats to bring the weight back like your using poles to move your body forward on ski's. Make sense? Do 2 x 16 sets and let me know how your lats feel in the morning (and tri's).

[evander87]

Try this for lats and triceps (you'll nail both at once). Find this machine: http://www.freemotionfitness.com/web...2_10009_136779

Set the arms to their lowest point or one setting up from lowest point. Set weight to 30 lbs (+/- weight depending on how hard this is for you to do). Bend over knees slightly bent, grab both the handles, one in each hand, and step back about 3 feet. Keep your arms completely straight but don't lock out elbows. Now... start rowing with both arms. You should look like a down hill skier and should be doing the same thing a skier would be doing when he's using poles to gain speed. Your hands should stop about 1 inch past your hips.

You should like this with arms straight, using your lats to bring the weight back like your using poles to move your body forward on ski's. Make sense? Do 2 x 16 sets and let me know how your lats feel in the morning (and tri's).

GOD DAMN IT!!! Why didn't you post this up yesterday on my back day?!?!?! Now I have to wait a whole week to try this bad boy out.

[dan991]

GOD DAMN IT!!! Why didn't you post this up yesterday on my back day?!?!?! Now I have to wait a whole week to try this bad boy out.

Nobody asked What do you have to work on next time in the gym? I have routines for everything... like I said; my routines are a lot different than most do.

[--->>405<<---]

sounds good the only problem is i dont have one of those machines and neither does either gym i go to.. i can do reverse flyes on the cable crossover machine though just usually dont..

[dan991]

Yea you can use cable cross over for reverse fly but you want to come from an upward position down and flex your back as you are coming down. You want your body to be in a Y shape with your arms being straight coming down. That will also hit your traps at the same time. Bring your arms back about 1 inch behind your waist when all the way down. Start light..... see what you can do. Some people can't do 40 lbs... even big dudes.

For the lat routine- you can use cable cross over machine at the lowest position and do one arm at a time. That's not as good as doing both arms but better than nothing. There might be other machines in the gym that you can use for the bent over lat row. Take a look around and see what they have.

[dan991]

I'm taking my fat ass to the gym. You guys post what you want routines for and I'll give you a few things that will make your vagina's hurt with less than 50 lbs regardless of how swole you are.

[dan991]

Here 405.... since your chest looks a little weak in your avi and I had to type it out for someone else: http://forums.steroid.com/showthread...05#post6332405

Since you don't have Freemotion at your gym; use crossover cable and just set it at the bottom. Walk forward 2 feet. Do one arm at a time.

[--->>405<<---]

been doing the vacuums periodically sinc yesterday throughout the day. i will be able to do it like the dude in the vid and ill post it on you tube just for u.. bTW chek this one out. this dude is pretty much how id like to look:

http://www.youtube.com/watch?v=v8XSmhdAveI

[RaginCajun]

been doing the vacuums periodically sinc yesterday throughout the day. i will be able to do it like the dude in the vid and ill post it on you tube just for u.. bTW chek this one out. this dude is pretty much how id like to look:

http://www.youtube.com/watch?v=v8XSmhdAveI

That's awesome!

[--->>405<<---]

That's awesome!

its a yoga technique called: Nauli Kriya

[dan991]

its a yoga technique called: Nauli Kriya

Its a cleansing exercise? Hmm... I'd rather just use some "colon blow". That stuff will make you shit for a week.

[--->>405<<---]

LOL.. thx dude.. ill give it a go.. i dont know if i can do the movement due to the medial epicondilytis though.. can do dips and push ups but the cables might be a stretch.. i can do anything the puts tension on the inner elbow.

[dan991]

LOL.. thx dude.. ill give it a go.. i dont know if i can do the movement due to the medial epicondilytis though.. can do dips and push ups but the cables might be a stretch.. i can do anything the puts tension on the inner elbow.

Let me do some research and see if there's a way to work around your elbow and still do the work out..

[dan991]

I can do the rolling at the beginning but not the vacuum roll. Damnit.. now I gotta work on that. I'll post a video once I can do it.

[--->>405<<---]

I took the day off from work tomorrow. Gonna fast and hit the abs at the gym! In all actuality ive bern real slack with ab work over the last year. I focused on everything else but now im highly focused on abs. I think they are my most lagging body part.

[dan991]

I took the day off from work tomorrow. Gonna fast and hit the abs at the gym! In all actuality ive bern real slack with ab work over the last year. I focused on everything else but now im highly focused on abs. I think they are my most lagging body part.

Keep thinking.......


You need to take off work to do a 30 min (tops) ab routine? If what I gave you for a routine takes you longer than 30 min... you're cheating and resting between sets. NO REST. You want a deep 6er... work for it! I busted my ass to get where I'm at. Abs are NOT genetic... they are earned!

[--->>405<<---]

Keep thinking.......


You need to take off work to do a 30 min (tops) ab routine? If what I gave you for a routine takes you longer than 30 min... you're cheating and resting between sets. NO REST. You want a deep 6er... work for it! I busted my ass to get where I'm at. Abs are NOT genetic... they are earned!

LOL.. No i took the day off cuz i felt like it. U dont understand my job. I work when i want to and dont work when i dont feel like it. I pick my jobs on a daily basis based on seniority.

Also i dont spend a lot of time resting in the gym ever..

[jasc]

Keep thinking.......

You need to take off work to do a 30 min (tops) ab routine? If what I gave you for a routine takes you longer than 30 min... you're cheating and resting between sets. NO REST. You want a deep 6er... work for it! I busted my ass to get where I'm at. Abs are NOT genetic... they are earned!

Where is this ab routine? I remember reading it a couple days back and have been searching for since.

[dan991]

Where is this ab routine? I remember reading it a couple days back and have been searching for since.

Ugh... start here: http://forums.steroid.com/showthread...30#post6328130

Then go back to this thread a couple pages back for more info.

[GirlyGymRat]

Where is this ab routine? I remember reading it a couple days back and have been searching for since.

Hey Dan. Would u consider posting an AB routine thread in the fitness forum????

[dan991]

Hey Dan. Would u consider posting an AB routine thread in the fitness forum????

Yea- I'll put it up in a bit.

[GirlyGymRat]

Yea- I'll put it up in a bit.

Wow. Impressive link. Luv that u did this and just for me . Lol.

[dan991]

Wow. Impressive link. Luv that u did this and just for me . Lol.

I did it ONLY for you Let me know if you need help trying the thrusting/Kegel routine... I'll gladly spot ya...

[jasc]

Hey Dan. Would u consider posting an AB routine thread in the fitness forum????

Yea- I'll put it up in a bit.

Nice!

I copied your earlier ab routine, thanks btw, but a thread on it would be great

[dan991]

I'm gonna try and explain it better, and possibly ad video's of each work out since I tend to rename things to what I want so I don't forget them. I may just put up my whole routine and see how many swole guys that can bench 405 buckle under 40 lbs.

[evander87]

What do you have for quads?

[dan991]

What do you have for quads?

That's actually my favorite one.... it really sucks ass. How much can you Squat? Wanna see me make you cry and cuss with 40 lbs? LOL I'll post it tonight after work. I gotta do SOME work today not just post on here.

[evander87]

That's actually my favorite one.... it really sucks ass. How much can you Squat? Wanna see me make you cry and cuss with 40 lbs? LOL I'll post it tonight after work. I gotta do SOME work today not just post on here.

Can you please post it in the lifting section?

[--->>405<<---]

hey dan its only been 3 days ( i think) and im already experiencing some improvement on the vacuums. when i first started sucking in i could only access the lower ab area under my belly button, today when i did it i actually was able to draw in some oblique and diaphragm action and it actually felt like i was squeezing myself from the inside.. pretty cool!

[dan991]

hey dan its only been 3 days ( i think) and im already experiencing some improvement on the vacuums. when i first started sucking in i could only access the lower ab area under my belly button, today when i did it i actually was able to draw in some oblique and diaphragm action and it actually felt like i was squeezing myself from the inside.. pretty cool!

LOL.... bet you never thought you'd say that one.


Told you it happens quick...

[dan991]

Full Ab routine, with videos, details, notes is here: http://forums.steroid.com/showthread...s#.UO8eZ-TBG8A

[--->>405<<---]

LOL.. uh huh..

[dan991]

damn double post

[dan991]

I need to make a correction; based on a pic that 405 put up in the work out section; his body fat estimate now drops down to 14%.

[--->>405<<---]

I need to make a correction; based on a pic that 405 put up in the work out section; his body fat estimate now drops down to 14%.

well thats a 5% drop (previously 19%) by posting one pic! maybe i should post one more and u will drop me down into the 9-10% range where the BOD POD has me!

[dan991]

well thats a 5% drop (previously 19%) by posting one pic! maybe i should post one more and u will drop me down into the 9-10% range where the BOD POD has me!

We already discussed the accuracy of Bod Pod..... +/- 3%. So.. 13% is *somewhat* believable.

[--->>405<<---]

We already discussed the accuracy of Bod Pod..... +/- 3%. So.. 13% is *somewhat* believable.

theoretically i could be a very chubby 6-7% by that logic DAN

[dan991]

theoretically i could be a very chubby 6-7% by that logic DAN

I can't disagree with that. So just admit to being 13% or a very chubby 6-7%..... whatever makes you feel more attractive.

[--->>405<<---]

I think im just gonna go with wat the bod pod says